Vitamin da ma'adanai mahaɗan ƙwayoyi ne da abubuwa masu mahimmanci ga jikin mutum. Kowannensu yana da mahimmanci ga wasu tsaruka da gabobi kuma yana shafar yanayin yau da kullun da jin daɗin rayuwa. Rashin bitamin na haifar da rashin lafiya, gajiya, da kuma mummunan sakamako ga lafiya.
Vitamin da ma'adanai sune mabuɗin ga matasa, lafiya da kuma siririn mutum. Suna da amfani musamman ga mutanen da ke cikin wasanni yayin da suke taimakawa jiki ya murmure. Wannan ya faru ne saboda kasancewarsu cikin matakan redox da kuma haɗakar furotin, wanda ke ba da gudummawa ga haɓakar metabolism.
Tushen Wasu Ma'adanai da Bitamin
Jiki ba zai iya hada yawancin bitamin da ma'adanai a karan kansa, saboda haka ya kamata ku dauke su daban ko ku same su da abinci. Don hana rashi bitamin (avitaminosis), kuna buƙatar ingantaccen abinci. Da ke ƙasa akwai mahimman ma'adanai da bitamin ga jiki da abincin da ke cikinsu.
Alli
Alli ma'adanai ne mai mahimmanci don gina ƙashi mai ƙarfi, haƙori da ƙusoshi. Bugu da ƙari, yana da amfani don aikin yau da kullun na tsarin zuciya da jijiyoyi. Shi ke da alhakin yanayin jijiyoyin jini (ƙuntatawa da faɗaɗawa), yana da hannu cikin daidaitawar raunin tsoka.
Mutumin da ke tsakanin shekaru 18 zuwa 60 ya kamata ya karɓi aƙalla 900 MG na alli kowace rana, kuma sama da shekaru 60 - 1100 mg na alli. 'Yan mata masu ciki da masu shayarwa suna buƙatar kimanin MG 1500 a kowace rana. Ana samun yawancin alli a cikin abinci mai zuwa:
- kwayoyi;
- kifi (tuna da kifin kifi);
- man zaitun;
- kabewa da 'ya'yan itacen sesame;
- ganye (Dill da faski);
- cuku, madara, cuku da sauran kayan kiwo.
Ironarfe
Iron ƙarfe wani muhimmin abu ne wanda ke ɗaukar nauyi a cikin tsari na zamani. Yana da mahimmanci don metabolism. Wannan shi ne saboda gaskiyar cewa ƙarfe wani ɓangare ne na wasu enzymes da sunadarai da ake buƙata don daidaita tsarin tafiyar da rayuwa. A wannan yanayin, baƙin ƙarfe yana da tasiri mai tasiri akan tsarin mai juyayi da na garkuwar jiki. Rashinsa dole ya shafi yanayin lafiyar ƙasa gaba ɗaya.
'Yan mata suna buƙatar 16 MG na baƙin ƙarfe kowace rana, kuma maza - 9 MG kowace rana. Ana samun sinadarin a cikin nama, kifi, abincin teku da 'ya'yan itatuwa. Ana samun ƙarfe mafi yawa a cikin naman sa da naman alade (hanta da harshe), kifin kifi, kawa, alayyafo, goro (cashews), tuna, da ruwan tumatir.
Magnesium
Magnesium shine ɗayan mahimman ma'adanai waɗanda ke shiga cikin yawancin halayen enzymatic. Yana da tasiri mai tasiri akan aikin narkewar abinci, juyayi da tsarin jijiyoyin jini, yana shiga cikin samuwar da karfafa kasusuwa da hakora, kuma yana rage matakan cholesterol.
Babban mutum yana buƙatar aƙalla 500 MG na magnesium kowace rana. Wadanda suka fi arziki a cikin ma'adanai sune kwaya (almond, gyada), wake, kayan lambu da kuma alkamar alkama. Don ingantaccen shayarwa, ana ba da shawarar cin abinci mai cike da alli.
Vitamin A
Vitamin A shine babban ɓangaren da ake buƙata don cikakken aikin tsarin garkuwar jiki da ƙarancin abu. Yana inganta haɓakar collagen, yana da sakamako mai kyau akan yanayin fata. A lokaci guda, yana rage yiwuwar haɓaka ƙwayoyin cuta na tsarin zuciya, wanda ke da mahimmanci ga mutanen da ke cikin haɗari.
Yawancin bitamin A ana iya samunsu a cikin dankali mai zaki, kifi (musamman hanta), kayayyakin cuku, busasshen apricots da kabewa. Manya maza suna buƙatar 900 mcg (3000 IU) kowace rana, kuma mata 700 mcg (2300 IU). A lokacin daukar ciki da shayarwa, yawan shan kwaya daidai yake da na maza.
Vitamin C (ascorbic acid)
Jiki yana buƙatar bitamin C don aikin al'ada na kyallen takarda (duka ƙashi da kayan haɗi). Yana shiga cikin hada ƙwayoyin collagen da steroid, yana cire gubobi daga jiki. Ga manya (maza da mata), yawan kuɗin yau da kullun shine 60-65 MG.
Akwai ra'ayi cewa yawancin bitamin C yana ƙunshe cikin 'ya'yan itacen citrus (lemu). Wannan ba gaskiya bane: akwai adadin abinci tare da maɗaukakin abun ciki na ascorbic acid, kamar barkono mai ƙararrawa ko kiwi. Vitamin C yana da wadataccen kayan lambu, 'ya'yan itãcen marmari, da umesa legan hatsi. Da ke ƙasa akwai yawan abinci mai yawan gaske:
- 'ya'yan itatuwa: kiwi, mango, strawberry, currant;
- kayan lambu: barkono, broccoli, Brussels sprouts;
- kayan yaji: coriander da thyme;
- legumes: wake da waken soya.
Vitamin D
Vitamin D na cikin rukunin bitamin mai narkewa. An kafa shi ƙarƙashin tasirin hasken rana kuma yana taimakawa jiki ya sha kalshiyum. Ana buƙatar Vitamin D ga haƙora da ƙasusuwa, yana ƙarfafa su. Yana daidaita tsarin juyayi da inganta yanayin fata. Rashin Vitamin D na ci gaba yana haifar da damuwa, kiba da tabarbarewa a tsarin garkuwar jiki.
Baya ga rana, ana samun sa ne daga abinci. Matsakaicin adadin maza da mata masu shekaru 18 zuwa 60 shine 600 IU. Ana samo shi a cikin kayayyakin kiwo (cuku, madara, cuku), hanta naman sa, namomin kaza, hatsi da ruwan 'ya'yan itace da ake matsewa (galibi ruwan lemu).
Omega-3
Omega-3s sune muhimmin acid mai ƙima ga jikin mutum. Suna da hannu cikin daidaitawa na daskarewar jini, yana daidaita aikin tsarin juyayi da na zuciya. Shan abinci a kai a kai na rage barazanar kamuwa da cututtukan zuciya da cutar daji. Fatty acid suna da mahimmanci don inganta yanayin fata da gashi.
Jikinmu ba zai iya samar da omega-3 acid ba, sabili da haka, ya zama dole a ƙara abinci wanda ya ƙunshi su cikin abincin:
- abincin teku (mussels, kaguwa, lobster, shellfish);
- kifi (kifi, kifin kifi, kifi);
- 'ya'yan itatuwa (kiwi, mango);
- kayan lambu (broccoli, Brussels sprouts).
Illolin illar yawan kuɗi
Yawan bitamin da ma'adinai, kamar rashinsu, baya amfanar jiki, don haka yana da mahimmanci a kiyaye ma'aunin. Ba'a ba da shawarar a cinye samfurin iri ɗaya koyaushe kuma a adadi mai yawa. Wannan kuma ya shafi kwayoyi. Kowane rukunin bitamin da ma'adinai suna tare da umarnin tare da sashi wanda bai kamata a wuce shi ba.
Yawaitar bitamin mai narkewa yana da mummunan tasiri a jikin mutum. Mafi haɗari a cikinsu shine bitamin A da D. Misali, ana samun bitamin A cikin kifi (mackerel, salmon). Tare da ƙari a cikin abincin, mutum na iya fuskantar rashes akan fata, haɗuwa mai haɗari ko karkacewa daga tsarin juyayi - motsawa da damuwa.
Idan ka sha adadin bitamin da na ma'adanai da suka dace, jikinka zai yi aiki daidai. Baya ga kiwon lafiya, suna da kyakkyawan sakamako akan adadi, yanayin fata da gashi.
